Hydration Tips for Hot Summer Days

June 17, 2017

1. Hydrate all day long

 

 

 

 

Try to drink 1 quart (32 ounces) by noon and another quart by 4 pm. This ensures that are hydrating evenly throughout the day.

 

 

 

 

2. Drink mostly water

 

 

 

When exercising for less than 60 minutes, all you need is water.  If you are exercising more than 60 minutes, you will want to drink 6-8 ounces of fluids every 20 minutes. 

 

 

 

 

 

 

 

3. Carry a water bottle

 

 

 

Carry a water bottle wherever you go including your care, school work, and especially for workouts. If the water is easy to get to, you will be more likely to reach your hydration goals.  

 

 

 

 

4. Eat your fruits and vegetables 

 

 

 

Eating four to five cups of fruits and vegetables per day will help you reach your fluid goals. Most fruits and veggies average 80% of water by weight. 

 

 

 

 

 

5. Limit the soda and coffee'

 

 

 

Water should be where most of your fluids are coming from. If this is difficult  for you, try to drink an equal amount of water in between each soda or cup of coffee. Keep in mind soda is full of sugar. 

 

 

 

 

6. Drink unsweetened iced tea

 

 

 

Summer and iced tea were made for each other. Unsweetened iced tea is a great source of heart healthy antioxidants, but without the calories and sugar of other beverages. Brew your own at home and try decaf, herbal teas if you want to avoid the caffeine. 

 

 

 

7. Like bubbles? Try sparkling water and add a splash of fruit juice to make a refreshing spritzer

 

 

 

 

Try flavored seltzer waters or sparkling mineral waters that are calorie free. This helps satisfy your craving for carbonated beverages without the sugar in soda. The added bonus? You stay hydrated!

Make a refreshing juice spritzer with a few ounces of 100% fruit juice and 12 to

16 ounces of seltzer water.  

 

 

 

 

 

9. Infuse your water with flavor without the calories

 

 

 

Fruit infused water can provide the fruit flavor without the calories. Choose your favorite fruits and add them to a pitcher or mason jar filled with water. Let sit for several hours or overnight and then pour into a glass with ice and enjoy. 

 

 

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